- One of the first steps to working out successfully with a punching bag is to repeatedly practice the different type of punches you might use during a fight. Repeat straight rights and lefts, overhand rights and lefts, jabs, and uppercuts in sets of 10 to 20. Increase the amount of sets as you gain strength and stamina. As you grow more comfortable with different types of punches, work on throwing different punch combinations.
- When you are confident that your strength and stamina have grown, begin working on timed sessions with the bag--as though you were sparring with the bag. Start with three to five three-minute rounds, increasing the number of rounds as you see fit. While going through each round, work on applying all of your skills. Throw each punch properly while continuing to circle the bag and work on your defensive techniques. Try to pace yourself. Keep the same level of intensity throughout the round instead of tiring yourself out after the first minute or so.
- Whether you are working on punching drills or timed rounds, stopping between sets to engage in a set with weights is a good way to increase strength during training. Use dumbbells for front or lateral raises. That trains different sets of muscles and varies your workout. However, make sure that you stay with low amounts of weight to avoid injury due to being overly fatigued.
- Boxers who work with speed bags frequently make it look easy. However, as you are getting accustomed to it, it's best to begin slowly. It is important to make sure the bag is set at the right height. It should be set to a level where you can look straight ahead directly at the bag's midsection. Start by hitting the bag squarely and firmly with your dominant hand, keeping your elbow up and repeating it in a slow rhythm until you are comfortable. Then switch to the weaker hand. As you get better, begin to alternate hands and increase the speed as long as you can keep your form and hit the bag properly.
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